Have you been told you may have Leaky Gut or have you even heard of it? In this post, you will learn all about Leaky Gut and how to help reduce symptoms!
There is no clear diagnosis test, and more research is needed before Leaky Gut is considered a medical diagnosis. But, it is known that the intestinal barrier is important for our health and doctors need to be aware of possible barrier issues in people.
What is Leaky Gut?
Leaky Gut occurs when the bacteria in your gut is out of balance and creates holes that allow bad bacteria, food particles, and toxins to leak into the bloodstream. The immune system fights these things off causing irritation and inflammation.
Common symptoms of Leaky Gut are bloating, cramping, fatigue, gas, headaches, and sensitivities to some foods. The condition is also associated with Autoimmune Disorders, Diabetes, Inflammatory Bowel Disease, Multiple Sclerosis, Depression, and other Mood disorders.
Treatment focuses on getting the gut bacteria back into balance and this can be done a few ways. First, try eliminating foods that may cause irritation like gluten, sugar, and dairy. Studies have also shown that taking probiotics and prebiotics can help increase good bacteria.
Some helpful tips that may reduce symptoms include:
- Consume foods rich in vitamin D like salmon, tuna, beef, liver, eggs, dairy products, mushrooms, and fortified foods. Studies have shown that vitamin D can help protect the intestinal barrier.
- Stress can worsen symptoms; therefore, it helps to find ways to decrease your stress like yoga, meditation, and therapy.
- Eat foods rich in fiber such as whole grains, fruits, and vegetables daily. Studies have shown a low fiber diet may increase bad bacteria and decrease the thickness of the intestinal barrier.
- Limit your saturated fat to no more than 10% of your daily calories, studies have shown it may increase the chance of bad bacteria, food, and toxins leaking into the bloodstream.
- Limit your alcohol consumption when possible, studies have shown it can decrease the quality and quantity of gut bacteria and the intestinal barrier function.
At AZ Dietitians, we are here to help support you with any gastrointestinal issues you may have. Simply contact us today to schedule an appointment and we can begin the process of using nutrition to formulate a wellness plan that is personalized for your specific needs.
Information adapted from: gut.bmj.com, mdpi.com, and frontiersin.org.